Tag Archives: pharmacist

8 ways to sleep like a baby

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Sleep has many important functions to keep us feeling healthy and happy. We all know the feeling after having a great night’s sleep. We are fresh and relaxed and ready to face the world. But equally, having a bad night’s sleep can leave us feeling moody and unhappy and can affect our performance throughout the day.

There are a whole range of sleep disorders that affect millions of people. These include sleep apnea, night cramps and insomnia (prolonged periods of poor sleep). Overcoming these problems is essential for optimum health so let’s have a look at some of the things you can start doing now to improve your ‘sleep hygiene’ and to get a great night’s sleep!

1) Have a bedtime – going to bed at the same time each night is important to help you get into a good bedtime routine. Your body will come to expect going to bed at this time and will, therefore, fall into a sleep much easier.

2) Keep your bedroom cool – a cool room is a much better environment to sleep in than one that is too hot and stuffy. Open your bedroom windows about an hour before you’re ready for bed to let some fresh air in. Of course, consider the outside weather when doing this!

3) Avoid caffeine-containing products four hours before bed – Tea and coffee, as well as some energy and soft drinks, contain lots of caffeine which can keep the mind active if taken too close to bedtime. Some people are particularly sensitive to this so if this is you then try to avoid these products up to four hours before bed.

4) Keep a notepad by your bed – as mentioned in the article on coping with stress, writing down your worries or concerns can help alleviate some of the stress. If your lack of sleep is because you are worried about something, write it down and then deal with it in the morning when you are feeling fresh and your mind is clear.

5) Don’t read or watch TV too close to bedtime – reading or watching TV before bed can stimulate the brain and keep it ticking over as you are trying to sleep.

6) Get plenty of exercise (but not too close to bedtime) – exercise can be a great way to help you unwind and rest easier. Be careful not to exercise too close to bed though, the increased body temperature may prevent you from getting your 40 winks.

7) Try a power nap – Sleeping during the day can mean that you aren’t very tired by night time. If you do feel tired in the daylight hours try going for a quick 15 minute power nap to give you a quick burst of energy that won’t keep you up all night.

8) Seek out a sleep expert – sometimes there may be an underlying reason behind your inability to sleep. Seeking help from a sleep expert may allow you to identify why you are having trouble sleeping and this can help you deal with the problem head on. There are specialist sleep clinics throughout the UK that can support you with this to help you get a great night’s sleep.

How much alcohol is too much?

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Have you ever thought about the effects of alcohol on your health?

For many of us alcohol is a part of our lives. We drink it when we socialise with friends, we consume it when we want to celebrate a special occasion and we drown our sorrows in it during difficult times.

Alcohol in moderation is fine and can actually have some health benefits. Certain varieties of red wine have been shown to contain the anti-oxidants resveratrol and catechins that may help protect artery walls. Alcohol can also boost HDL, the good cholesterol.

In very small amounts alcohol can be used as a relaxant but this isn’t encouraged.

Very often however alcohol is consumed in quantities that will do anything but make us healthy. The long-term effects of alcohol can have a huge impact on our health and wellbeing. Not only are we at increased risk of accidents and injury when we consume alcohol, prolonged consumption of excess alcohol can lead to weight gain, liver disease and a plethora of other serious ailments.

How many units can I drink?

The recommended daily and weekly intake of alcohol is different for men and women.

Women should not drink more than 2-3 units per day while men should drink no more than 3-4 units per day. It is also important to have alcohol free days to allow your body and liver to rest.

Regular alcohol use at levels greater than this can lead to long-term health risks.

Does alcohol contain any calories?

The answer is YES!

Many of us will diligently follow diet plans and fads in the hope of losing weight but will fail to take into account the amount of alcohol we consume.

A glass of wine is equivalent in calories to a packet of crisps. If you think about the amount of alcohol you consume over the course of a month, this can add a few more inches to your waistline.

Also, one of the short-term effects of alcohol intake is the dreaded hangover.

Hangover cures often involve the consumption of hundreds of calories in the form of high-fat breakfasts, milkshakes, and junk food, all adding to the calorific effect of alcohol consumption.

Tips to avoid drinking too much

  • In between drinking an alcoholic drink why not have something alcohol free? There are lots of premium soft and sparkling water drinks available that can be a welcome interlude from alcohol. This allows you to reduce the number of units you consume and you’ll appreciate this the next day.
  • Why not add some tonic water or lemonade to your wine or beer to create a wine spritzer or shandy? This way you will drink half as much as you normally would.
  • Go for low alcohol content drinks, avoid strong beers and wines as these will make you reach your units limit faster.
  • How about organising a social event with friends, which doesn’t involve alcohol? That way you will all have a chance to catch up properly and the next day you’ll remember all the funny stories and anecdotes.
  • If you will be drinking, try having it with a meal or after food. This way the alcohol will take longer to have its effect and you won’t drink as much.